Gefe Yana Daga A tsaye

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Obliques

Sakonni ga Gefe Yana Daga A tsaye

Sideways Lifts A tsaye wani motsa jiki ne mai ƙarfi wanda ke tunkarar ɓangarorin ku, ƙananan baya, da kwatangwalo, yana taimakawa haɓaka ainihin ƙarfin ku, daidaito, da sassauci. Wannan motsa jiki ya dace da daidaikun mutane na kowane matakan motsa jiki, daga masu farawa zuwa ƙwararrun ƴan wasa, saboda ana iya gyara shi don dacewa da ƙarfin mutum da juriya. Mutane za su so su yi Sideways Lifts Vertical don haɓaka motsin su na gefe, inganta matsayi, da rage haɗarin raunuka ta hanyar inganta cibiya mai ƙarfi da kwanciyar hankali.

Yanayinta: tsammanin nuni a nuni Gefe Yana Daga A tsaye

• Sannu a hankali ɗaga dumbbells zuwa ɓangarorin ku, riƙe hannayenku madaidaiciya kuma tafukan ku suna fuskantar ƙasa, har sai sun kai tsayin kafada.
• Dakata a saman motsi na daƙiƙa don haɗa tsokoki na kafada.
• Sannu a hankali rage dumbbells baya zuwa sassan ku a cikin tsari mai sarrafawa.
• Maimaita wannan motsi don adadin maimaitawar da kuke so, tabbatar da kiyaye bayanku madaidaiciya da jigon ku yayin aikin.

Lajin Don yi Gefe Yana Daga A tsaye

• Madaidaicin Matsayi: Tsaya madaidaiciyar baya da madaidaicin tsakiya a duk lokacin motsa jiki. Wannan yana taimakawa wajen haɗa tsokoki masu dacewa kuma yana hana damuwa a bayan ku. Kuskure na yau da kullun shine karkatar da baya, wanda zai iya haifar da rauni.
• Motsa jiki masu sarrafawa: Yi aikin a hankali, sarrafawa. Wannan yana tabbatar da cewa kuna aiki daidai tsokoki kuma ba ku dogara da ƙarfi don ɗaga jikin ku ba. Guguwa ta cikin ƙungiyoyi kuskure ne na kowa kuma yana iya haifar da sigar da ba ta dace ba da yuwuwar raunuka.
• Numfashi Mai Kyau: Numfashi yayin da kake ɗaga jikinka da numfashi yayin da kake sauke shi. Wannan yana taimakawa don kiyaye matakan kuzarin ku kuma yana kiyaye motsinku. Rike naku

Gefe Yana Daga A tsaye Tambayoyin Masu Nuna

Shi beginners za su iya Gefe Yana Daga A tsaye?

Ee, masu farawa zasu iya yin motsa jiki na Sideways Lifts Vertical. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci a fara da nauyi mai sauƙi ko ma nauyin jiki kawai, kuma a hankali ƙara haɓaka yayin da ƙarfi da fasaha ke haɓaka. Hakanan yana da mahimmanci don tabbatar da tsari mai kyau don guje wa rauni. Idan babu tabbas, masu farawa yakamata su nemi jagora daga ƙwararrun ƙwararrun motsa jiki.

Me ya sa ya wuce ga Gefe Yana Daga A tsaye?

• Sideways Yana ɗaga tsaye tare da Ƙungiyoyin Resistance sun haɗa da amfani da makada na juriya don ƙara ƙarfin motsa jiki.
• Hannun Hannun Ma'auni yana ɗaga tsaye ya haɗa da amfani da dumbbells ko kettlebells don ƙara juriya mai nauyi, don haka ƙara ƙalubalen.
• Sideways Yana ɗauka a tsaye tare da Ƙwallon Ƙarfafawa yana buƙatar mutum ya daidaita kan ƙwallon kwanciyar hankali yayin da yake yin ɗagawa, yana shigar da tsokoki sosai.
• Wuraren Wuraren Wuta yana ɗaga tsaye yana canza matsayi daga tsaye zuwa wurin zama, wanda zai iya taimakawa wajen ware tsokoki na kafada da kuma rage shigar da sauran ƙungiyoyin tsoka.

Me suna da abin da ya sanya ɗaukehawa ga Gefe Yana Daga A tsaye?

• Lunges: Lunges kuma yana aiki da ƙananan jiki kuma yana iya haɓaka fa'idodin Sideways Lifts Vertical ta hanyar haɗa daidaito da kwanciyar hankali, gami da horo na bai-daya, wanda zai iya taimakawa wajen daidaita rashin daidaituwar tsoka da inganta yanayin aikin gabaɗaya.
• Deadlifts: Deadlifts suna da matukar dacewa ga Sideways Lifts Vertical yayin da suke kaiwa ga tsokoki na baya, ciki har da glutes da hamstrings, waɗanda kuma suke aiki a lokacin Sideways Lifts, amma ta wata hanya ta daban, don haka samar da daidaitaccen motsa jiki mai kyau.